Summer is coming and people are getting ready to hit the beach and enjoy the hot weather.

However, many of you are probably not happy with your body shape and you want to lose a few kilograms before then.

Instead of resorting to silly diets and extreme fitness programs I have put together a blueprint that you can easily follow to quickly lose some excess body fat, keep your hard earned toned muscle and ultimately look, feel and move better for summer.

Follow the weekly structure and you will rapidly get stronger, fitter and leaner without injuring or starving yourself.

How To Perform The Weekly Workouts.

I will include three options here.

1. For the person who can train 5 times per week.2. For the person who can train 4 times per week.3. For the person who can train 3 times per week.

The workouts will be listed below in video format so you can watch them anytime and take notes on the technique.

Option 1: 5 Times per week.

Day 1 - Weights workout number 1.

Day 2 - Cardio OR HIIT.

Day 3 - Weights workout number 2.

Day 4 - Rest or Cardio.

Day 5 - Weights workout number 1 again.

Day 6 - Rest if you trained on Day 4 or do Cardio if you rested on day 4.

Day 7 - Rest / Walk

On week two you would perform Weights workout number two twice and weights workout number one once and then repeat the cycle for the next 2-4 weeks.

Option 2: 4 Times per week.

Day 1 - Weights workout number 1.

Day 2 - Cardio OR HIIT.

Day 3 - REST

Day 4 - Weights workout number 2.

Day 5 - Cardio or HIIT

Day 6 - Rest / Walk

Day 7 - Rest / Walk

​Option 3: 3 Times per week.

Day 1 - Weights workout number 1.

Day 2 - 10,000 Steps

Day 3 - Weights workout number 2.

Day 4 - 10,000 Steps.

Day 5 - Weights workout number 1 again.

Day 6 - 10,000 Steps

Day 7 - Rest / Walk

On week two you would perform Weights workout number two twice and weights workout number one once and then repeat the cycle for the next 2-4 weeks.

Here are the workouts.

Weights Workout Number 1:

​Cardio / HIIT Workout.

You can replace this workout with any other cardio workout on the Human Design Youtube Page.

Pick two of the home strength workouts, and two of the home cardio workouts and simply plug them in to the system above depending on how many training days you are going to do.

What If I am Injured?

You can replace any of the exercises with an exercise that works a similar body part. Also, ask your physio what you can replace and what is safe for you.

What if I am out of shape?

I would recommend not doing HIIT training if you have not got a good base of cardio training. Meaning, you have not been doing cardio for at least 3 months at least 2-4 times per week. Just stick with the more moderate intensity cardio workouts.

I would recommend 3 sessions per week if you are out of shape and 4-5 sessions per week if you have been training.

What if the gym doesn't have the equipment?

You can replace any cardio equipment in the time trial or the HIIT session.

You can also change the weights exercises to something that is available in your gym and something that works the body weight in a similar way.

For example, replace the leg extensions with a leg press. Replace the assault bike with a cross trainer.

If you have questions, please comment below and I will help and feel free to share the link with anyone who needs a good summer body fitness plan.​